Night Relief for Tired Caregivers/Sleep Deprivation

Your overall health and well being are directly impacted when you don't get enough sleep. You will find that your immune system will begin to fail you and your will catch more colds and viruses. If you continue to ignore your body's need for sleep, more serious complications can arise.

Sleep deprivation occurs when an individual fails to get enough sleep. The amount of sleep that a person needs varies from one person to another, but on average most adults need about seven to eight hours of sleep each night to feel alert and well rested. Teens need an average of about nine hours of sleep per night, and children need nine hours of nightly sleep or more, depending on their age.
Prevalence
Causes are varied and sometimes difficult to identify.

␣ They may include some of the following:

1. Personal obligations Sleep deprivation can occur when personal obligations restrict sleep time. For example, a person may lose sleep while providing home care for a relative with a chronic illness (my own recent experience).

2. Work hours The work hours required by some occupations can produce sleep deprivation. Many people who work night shifts have trouble sleeping during the day.

3. In some cases,sleep deprivation may be a symptom of an ongoing sleep disorder or other medical condition that disturbs sleep.

The primary effect of sleep deprivation is excessive daytime sleepiness. A sleep-deprived person is likely to fall asleep when forced to sit still in a quiet or monotonous situation, such as during a meeting or class, or even sitting in traffic in a warm car. This degree of severe sleepiness can be a safety hazard, causing drowsy driving and workplace injuries. The other effects of sleep deprivation are widespread and may include any or all of the following:

o Irritability
o Anxiety
o Lack of motivation
o Symptoms of depression
o Lack of concentration
o Attention deficits
o Reduced vigilance
o Longer reaction times
o Distractibility
o Lack of energy
o Fatigue o Restlessness
o Lack of coordination
o Poor decisions
o Increased errors
o Forgetfulness

In addition, sleep deprivation has been associated with an increased risk of these medical conditions:

o High blood pressure
o Obesity
o Heart attack
o Diabetes

Severe sleep deprivation has even been associated with an increased risk of age-specific mortality.

Coping Strategies

The only sure way for an individual to overcome sleep deprivation is to increase nightly sleep time to satisfy his or her biological sleep need; there is no substitute for sufficient sleep.

The following strategies may provide a short-term benefit to reduce the effects of sleep deprivation. They are not a long-term solution, however, and they may not restore alertness and performance to non-sleep-deprived levels.

1. Caffeine: Caffeine is arguably the most commonly ingested stimulant, as it is used regularly by 80 percent of adults in the U.S in liquid, tablet or gum form. It can provide improved alertness and performance at doses of 75 mg to 150 mg after acute sleep restriction. Higher doses are required to produce a benefit after a night or more of total sleep loss. Frequent use of caffeine can lead to tolerance and negative withdrawal effects. Some individuals seem to get great benefit from those "Five Hour Energy" drinks...lots of caffeine there.

2. Sleep prior to deprivation: Getting extra sleep before a period of sleep loss, known as a “prophylactic nap,” may decrease some of the negative performance and alertness effects.

3. Naps during deprivation: During a period of sleep loss a brief nap of 30 minutes or less may boost alertness. It can be difficult to awaken from a longer nap, which also can produce severe grogginess, or “sleep inertia,” that persists after waking up.

4. Caffeine and a nap: The beneficial effects of naps and caffeine may be additive; the combination of a nap prior to sleep deprivation with caffeine use during sleep deprivation can provide improved alertness over a longer period.

All this being said, it is imperative that children and adults get enough sleep.

I have recently been in the position of being full time caregiver. My "patient" was getting me up two to three times each night, and I was unable to get back to sleep in less than an hour. I began to get grumpy, overtired, black circles appeared under my eyes. I finally realized that there was only one solution to the problem. I had to have night time relief.

I have since hired a sitter to come in at Midnight and stay until 8 AM. I got a full night's sleep the very first night, and awoke feeling like I could run a marathon! What a difference from how I had felt prior to a good rest.

If you can not afford a hired sitter, you might try to find a friend or neighbor who would be willing to give you a "night off" once in a while. Although this will not completely alleviate the problem, it will leave you refreshed for a time and give your body and your immune system a time to recover.

Eating the right foods is important also in protecting your immune system, so here is a nice healthy recipe which can help keep you on track.

RECIPE OF THE DAY

POTATO CRUSTED CHICKEN FINGERS

6 ounces baked potato chips
3/4 cup all-purpose flour
1/2 cup 2% reduced-fat milk
1 large egg, lightly beaten
4 (6 ounce) boneless, skinless chicken breasts, cut into strips
1/2 teaspoon salt
3 tablespoons canola oil, divided

Grind chips in a food processor (or blender) and place in a shallow dish. Place 3/4 cup flour in a shallow dish. Combine milk and egg in another shallow dish. Sprinkle chicken with salt before dredging in flour mixture, then dip in milk mixture; dredge in ground potato chips.
Heat 1 1/2 tablespoons oil in a large skillet over medium high heat. Add half of the chicken strips; cook 2 minutes on each side or until done. Repeat with remaining oil and chicken.

Calories per serving 444

Serve with some sauteed fresh spinach and a baked potato for a healthy and satisfying meal!

Contrary To Popular Belief, I Am NOT Wonder Woman; lighter Chili Corn Chip Pie

This is one of my favorite pictures of my granddaughter and I. We were about to board a cruise ship, and that is always an exciting time for me.

I needed to look at this picture to lift my spirits a bit this morning. I definitely had a rough night last night. Lucy was tired and wanted to go to bed at 8:00 PM. I tried to discourage that, because I could foresee the night to come. I wasn't wrong.

I gave Lucy a pain pill and put her to bed at 8. I went to bed at 9. At Midnight came the first call. She wanted to get up to go to the bathroom. After putting her back to bed I crawled back into my own bed and lay awake until 2 AM.

At 3:30 came the second call. "I need to go to the bathroom." Before putting her back to bed she said, "I want a peanut butter cracker and some Coca Cola." Oh my, so I go get the peanut butter cracker and the Coca Cola and stand there as she eats.
I got back into bed at 4:45, knowing full well it would take me another hour to two hours to go back to sleep again, and since she had to have a Coke, I knew it would just be a matter of time before I was up to take her to the toilet again....and the Physical Therapist was coming at 9. It was 6 before I went to sleep. My phone rang at 8...the physical therapist was calling to tell me she would be here at 9.

The beep came and I was already on my way down the hall so she could have breakfast before therapy. I am completely exhausted. This is worse than having a newborn, and contrary to popular belief, I am NOT Wonder Woman. A tag recently applied by one of the local fireman after he saw me for the umpteenth time helping to load another neighbor into an ambulance.

I am trying to be patient. I had a talk with my sweet husband about my exhaustion and some possible solutions. I finally told Lucy this morning that going to bed at 8 isn't going to work. I also said that if she is actually having to urinate more than once a night something needs to change. I actually got her to admit that she really did not have to pee until after she thought about it after waking...no urgency.

I am not sure where we are headed with this. I may have to hire someone to come and spend nights to assist if I can't get a better routine going. All the stress has caused me to have a gout flare, which is extremely painful, and walking is definitely not fun! I can't even stand the weight of the blanket on my foot. I called my own physician this morning for a prescription for gout, although I have never taken anything for the condition before. I have always controlled it with diet, exercise, water and cherry juice. Not this time. Too much stress and gout don't mix.

So, as I deal with my new care giving situation, and feel my way through these long, long nights, I pray that it won't last for long...and one thing for sure, I am NOT Wonder Woman. I am looking forward to Okaloosa Island for Thanksgiving, I just have to survive until then!

HEALTHIER RECIPE OF THE DAY

Lightened Up, Chili-Corn Chip Pie

Cooking Spray
1 pound ground sirloin
1 1/4 cups chopped onion
6 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/8 teaspoon kosher salt
1 tablespoon no-salt-added tomato paste
1 cup fat-free lower sodium beef broth
1/3 cup water
1 (10 ounce) can diced tomatoes and green chiles, undrained
4 ounces lightly salted corn chips (such as Fritos)
1/3 cup (1 1/2 ounces) shredded sharp cheddar cheese
1/4 cup fat free sour cream
1/2 cup diagonally sliced green onion tops

1. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; saute 5 minutes, stirring to crumble. Remove beef; drain. Wipe pan clean with paper towels. Add onion to pan; saute 4 minutes , stirring occasionally. Add garlic saute 1 minute, stirring constantly. Stir in beef, cumin, pepper and salt.

2. Stir in tomato paste; cook 1 minute, stirring occasionally. Add broth, 1/3 cup water, and tomatoes; bring to a boil. Reduce heat to medium, and simmer 15 minutes or until slightly thick, stirring occasionally. Remove from heat.

3. Place 1 ounce chips in each of 4 bowls, and top each serving with about 2/3 cup beef mixture, 2 tablespoons cheese, and 1 tablespoon sour cream.

Sprinkle each serving with 2 tablespoons green onions.

Calories 414, Fat 219g, Protein 24.5, Carb 29.2, Fiber 3.2g, Chol 68 mg, Iron 2.6 mg, Sodium 682 mg, calcium 160 mg.

EAT UP!

Up All Night AND Potato Soup

It is going to be a long day. There is a new television show with the title "UP ALL NIGHT". I will probably never watch it as I haven't been impressed with the trailers. It is about a couple with a baby who aren't getting sleep because of the baby being up.

I have a whole different problem. My little charge who broke her hip, came home yesterday from Rehab. So my workload around here has increased considerably. I am virtually a round the clock nurse. That would be fine if I could get some sleep somewhere in there.

Last evening I got Lucy ready for bed at 9 PM. I have a talking clock next to her bed which I can hear if she presses the button. I have frequently regretted buying this thing in the past, because if she wakes up during the night she hits and button and wakes me....aaaauuugghh. But, now we are using it like a "call button" which she can push to get me to her room.

As I said, I put her to bed at 9; and at 1 AM there was the first hit on the button. I got up and took her to the toilet, and returned to bed. I am one of those people who once awakened it takes me a while, usually about 45 minutes to get back to sleep. So a little before 2 AM I dozed back off. At 3:30 AM came the second hit on the button. I dragged my sleepy butt out of bed and gave her a requested Tylenol for discomfort. This time it took me until almost 5 AM to get back to sleep.

Now, I have raised four children, and had many, many sleepless nights. Most of my babies let me sleep through the night by the time they were just a month old. I only had one who was up every 4 hours...and believe me that was easier than last night.

For some reason the road traffic near my home got particularly noisy at about 6AM this morning...racing motorcycle engines, loud mufflers. I am sure you get the picture, I didn't get much sleep before the third hit occurred at about 7:30 AM.
Time to get up and get busy.

I am a bit of a space cadet right now after dressing, feeding, medicating and exercising my friend. Then I prepared lunch...special request from Lucy today was for Potato Soup. I had already prepared to make Chili, so guess what? We have both!

I have an appointment at 12:30 to see a GEICO representative about the repairs to my car necessitated by the hit and run accident which occurred last Friday. At 2:30 PM the Admissions Nurse from Amedisys will be here to draw blood and assess for home Physical Therapy.

I am trying to figure out how I can get a nap in before dinner time, but I don't think it is going to happen. Sleep deprivation is not my friend. It causes stress which causes gout flares (the current bane of my existence)..my right foot is extremely sore on the outside right. Of course, my right eye is still blurry from the recent surgery, and yikes! I must laugh about all this, or believe me I would cry.

Being a caregiver is difficult work, and many of us who are "baby boomers" are caring for our elderly parents. You need to find time for your self and taking care of your own needs in this process. Sometimes that could be just having a neighbor or friend come in so you could go to a movie or lunch or even just grocery shopping. Sometimes it could be a hired professional caregiver to give you a break so that you and your husband can have a "date." Take care of your "patient", but don't forget that in order to be a good caregiver, you must also take care of yourself.


But in all my complaining about my own stress right now, I am also extremely sympathetic and concerned about a neighbor who is at the hospital with a very debilitated husband who has just been given another difficult diagnosis to deal with. So, like I always say, when you start feeling sorry for yourself you just need to look a little ways to find someone with bigger problems.

So if you have any funny jokes or stories, how about sharing them with me right now?
I could use a few giggles and I will gladly share them in future blogs.

EASY POTATO SOUP RECIPE

Six to eight large potatoes peeled and cut into small cubes
Six ounces of finely cubed ham or canadian bacon
3 large stalks celery finely chopped
1 large onion, finely chopped
48 ounces chicken broth (I use Swanson's)
12 ounces whole milk or half n half
Salt and Black Pepper to taste

In large soup pot, saute onions and celery until translucent, add ham, potatoes, and chicken broth and cook until potatoes are tender.

Depending on whether you like a smooth, creamy soup or a more lumpy soup...you can either puree the potatoes or you may leave them in cube form.

Add cream or milk and heat until hot, but do not boil.

Easy, wholesome and healthy.

Serve with a piece of cornbread and a salad for a perfect Autumn Meal!